90-degree night, July 28, 2021. Blue Plate Special, 6324 Leonard Recreation Center, 6324 Ballinger Rd, 27410. 5:45 pm – 6:30 pm.

Gloomers, talking to you. What in the world are you doing during this time? Watching Three’s Company on ME TV? Get that FNG and get into the heat. All the ones you be Ehing are obviously not ringing that 530 am bell.

Fine AO, Pax is learning to like it. Has a greenway and another school nearby for extra room. Have fields and space and parking, and we have permission to be there.

Mudflap is well known for hard work outs when he Q’s with no nonsense and plenty of uptempo. Just the way we like it.

Pax was slow to arrive, they got there mostly in time, and the heat, was, well it was warm.

Pax: Windmill, Imelda, Plisskin, Rabbit, Michelin Man, Slummy, Guiding Light, Patch, Nutmeg, Expired and Mudflap on the Q.

Short mosey around the large field:

Warm A Rama:

  • SS Hops 20 IC
  • String Rippers 20 IC
  • Sun gods 20 IC, reverse
  • Imperial Walker 20 IC
  • Windmills 20 IC slow
  • Hillbillies 20 IC

Four Station Thang: 4 cones were set up, about 300 meters total around all 4. Complete one set, move to next one. Bear crawls between 1 and 3, run the others.

Station #1:

  • Merkins 15
  • Copper Hd. Sqts. 15
  • Plank Jacks 15
  • Shoulder taps (15 each )

Station #2:

  • Mountain Climbers 15
  • WW I Sit ups 15
  • Dans 15 ( Lunge , Lunge, Squat)
  • Merkins 15

Station #3:

  • Merkins 15
  • Plank Jacks 15
  • LBC15
  • Carolina Dry Docks

Station #4:

With Coupons- Cinder Blocks

20 Overhead Press

20 Curls

20 Rows

20 Merkins Blocks

Pax made about 4 loops through the stations. They were gassed. Really gassed. A very effective work out. Was concerned for many  in the heat. Eventually Mudflap said to head to the flag for Mary.

Box Cutters, Slow Flutters, Hammers

Prayers for Apollo, his father came to town and had a heart operation the next day unexpectedly. Prayers for Rabbit, good buddy David Sgori passed this week to cancer at 55.   Mudflap took us out. Thanks for the Q!